Sunday December 11th, 2016
VOD
Jesus said to her, “I am the resurrection and the life. The one who believes in me will live, even though they die;
– John 11:25 NIV
Warm Up
Bear Crawls for Randy 🙂
Strength (Gymnastics Skill Work)
AMRAP 12
Teams of 2
2 Rope Climbs (1 Regular/1 Legless)
2 Handstand Push Ups
2 Rope Climbs (1 Regular/1 Legless)
4 HSPU
2 Rope Climbs (1 Regular/1 Legless)
6 HSPU…ect.
*Add 2 reps onto the HSPU each round. Do as difficult as possible (i.e. Strict/Deficit/Paralettes)
**Do the AMRAP OR spend the 12 min working on Handstand OR Rope Climb Skillz.
WOD
AMRAP 10
Teams of 2
1 Macho Man Complex
(3 Power Cleans + 3 Front Squats + 3 Power Jerks)
*Each athlete must complete the whole complex before passing to teammate
**alternate each athlete as desired through the 10 min
Rest 5 min
At the 15:00 on the clock, In teams of 2, perform the Following for time:
50 Double unders
20 Alternating Overhead Dumbbell Snatches (Must pass through Squat)
75 Double Unders
30 Alt OH DB Snatches
100 Double Unders
40 Alt OH DB Snatches
125 Double Unders
50 Alt OH DB Snatches
Cashout
50 GHD Sit Ups NFT